Getting in the speed workouts this month? Runners need to make sure the warm-up before workouts and races is an adequate one. A proper warm-up is essential every time to lower your chances of injury. If working out outside, muscles need an extra well-rounded warm up before you get going. If you’re not already doing them, A and B-skips are exercises you should add to your pre-workout warm-up. Start your workout with a light baby jog. Afterwards, take to the track or a straight section of road to do some drills, like the A and B skips. Follow with some strides and you’re ready to get into the heavy stuff.

Dr. Brittany Moran and Sasha Gollish show us how to do both skip exercises in the Runner’s Academy videos below.

A-Skips

When doing the A-skip, pay attention to keeping posture upright and driving arms forward the same as you would when running. The idea is to skip keeping knees high. Drive the knee up high above the hip and bring it down fast. Once comfortable, a skip can be added in between steps.

B-Skips

B-skips are a little more fancy than your basic A-skip. The first motion is the same. Drive the knee upward the same as you would with the first exercise. Instead of snapping it back down though, extend the leg and bring it back down striking the ground below with the forefoot and kicking back until it’s aligned with the hip. When doing the B-skip, it should feel like the leg is moving in a circular motion.